****Workout example Below****
3 sets of t-bar row or lat pulldowns 6-12 reps
3 sets of bicep curls 6-12 reps
do the exercises until failure each set which means on each set you cannot do more reps choose a weight where you can do no more than 12 reps but no less than 6 reps each set
Then do your cardio of choice to burn the fat and drop weight we recommend 15-45 minutes
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